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As we age, our calcium stores become depleted. This
depletion speeds up significantly in women after they reach menopause.
In addition to other measures, you can strengthen your bones by eating
super foods that improve overall bone health.
In order to build stronger bones, it is essential that you increase the
amount of calcium and vitamin D in your diet. These 2 important
nutrients are essential to increasing bone strength and improving your
overall bone health.
Calcium helps to support bone growth and maintain bone strength while
supporting healthy teeth structure.
Vitamin D helps to aid in calcium absorption and works together with
calcium to improve overall bone growth.
Obtain both calcium and vitamin D during the earlier life years
It is important to obtain both of these nutrients during the earlier
life years when they are more readily absorbed by the body. Although it
was once believed that incorporating more of these nutrients into the
diet in advanced age has no positive effect on bone health, the current
theory now suggests that adding these nutrients to your diet can improve
bone health at any age. Older adults who develop osteoporosis (a disease
that causes individuals to suffer from weak, brittle bones that are
subject to breaking) who have adequate calcium and vitamin D intake may
be able to slow the progression of the disease, preventing painful bone
fractures and breaks.
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Vitamin D and Calcium dietary intake recommendations
Current recommendations state that adults below age 50 should have a
dietary intake of 1,000 milligrams of calcium and 200 IUs (international
units) of vitamin D each day. For adults over the age of 50, the
recommended intake jumps to 1,200 milligrams of calcium and 400 to 600
IU of vitamin D daily. Supplements are not always necessary, as it is
possible to incorporate these requirements into your diet with foods
alone. Even if supplementation is needed, by eating the calcium and
vitamin-D rich foods listed below, you can decrease the amount of
supplements needed, as whole foods are preferable to supplements of any
kind.
Although calcium is the mineral we are all familiar with in terms of
bone growth and bone strength, it is important to remember that vitamin
D is equally important. Vitamin D helps with calcium absorption. Without
an adequate amount of vitamin D, calcium will not be properly absorbed
by the body. What this means is that you can have an intake that is
above and beyond the amount of calcium that is recommended for your age,
however, if you are not consuming an adequate amount of vitamin D, your
body will not efficiently absorb that calcium. Vitamin D is relatively
easy to incorporate.
The skin naturally absorbs vitamin D from sunlight. Just 20 minutes per
day of natural sunlight provides adequate vitamin D intake. Fortunately,
most calcium-rich foods also have a high amount of vitamin D, which
makes obtaining both nutrients through foods relatively simple. For
aging adults who suffer from bone loss, the requirements go up, so it is
important to speak to your doctor about your specific calcium and
vitamin D requirements.
7 Super Foods For Bones
Dairy
You know that calcium is imperative for proper bone health and improving
bone strength. Chances are that the first thing that comes to mind when
you think of calcium-rich foods is milk. It’s true that milk is a
calcium powerhouse, with an 8 ounce serving providing 300 milligrams of
calcium.
Depending on your age and your specific calcium needs, that one cup can
provide roughly 1/3 of your daily calcium requirement. Milk is not the
only dairy product that is high in calcium and vitamin D. Yogurt and
cheese are also fortified with these nutrients, and can be a nutritious
part of your healthy diet.
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Individuals who don’t like milk can consume yogurt and cheese and reap
the same benefits. One cup of yogurt and one ounce of Swiss cheese
contain almost as much calcium as one cup of milk. If you opt for yogurt
as your dairy of choice, remember that Greek yogurt varieties, popular
for their high protein content, generally do not contain adequate levels
of vitamin D and often have less calcium that traditional yogurts.
Sardines
Although milk and dairy are the most common calcium-rich foods, they are
certainly not the only ones. In fact, other foods, such as sardines,
contain higher levels of calcium and vitamin D per serving than milk and
dairy products. Just 3 ounces of canned sardines provides slightly more
calcium than one serving of dairy. Sardines are available fresh or
canned, and they can be easily added to salads, pastas and sauces.
Dark Leafy Greens
Dark leafy greens are chock full of calcium. They are easy to
incorporate into the diet and can be eaten raw or cooked. They make an
excellent addition to salads and have the added bonus of being very high
in fiber, iron and vitamin A. When choosing dark leafy greens, the best
choices for high calcium levels are spinach, bok choy, kale and collard
greens. Just one cup of cooked spinach can provide roughly ¼ of your
daily calcium needs.
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Enriched Foods
Enriched foods are common foods that are fortified with calcium and
vitamin D. These are a good option for people who do not consume enough
high-calcium whole foods. Examples of enriched foods include fortified
cereals, enriched pastas and dairy alternatives that have been fortified
such as almond, soy and rice milk. Many commercially prepared orange
juices are fortified with calcium and vitamin D. Although fresh-squeezed
orange juice does not contain calcium or vitamin D, just one glass of
fortified OJ provides a boost in these essential nutrients. In addition,
the ascorbic acid found in orange juice may be beneficial in boosting
calcium absorption.
Tofu
Eating tofu and other soy-containing foods are an effective way to
increase your calcium intake. A ½ cup serving of tofu contains more than
800 milligrams of calcium. In addition, tofu and soy foods contain
estrogen-mimicking isoflavones, which are believed to strengthen bone
density.
Fatty Fish
Salmon, tuna and other fatty fish help to boost bone strength. They are
high in calcium and vitamin D, as well as beneficial omega-3 fatty
acids. They are easy to cook and can be grilled, poached or baked and
easily incorporated into a variety of healthy dishes.
Nuts and Seeds
Although not all nuts and seeds are high in calcium, they can help
improve bone strength in other ways. Nuts and seeds such as walnuts as
flaxseeds are high in potassium, which guards against excess calcium
loss in urine. Most nuts are high in protein as well, which aids in
increasing bone strength.
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